TMJ Exercises: Ready Reckoner

Experience
tells us that even for some agonizingly painful physical
disorders, no cures are available through medical
science, at least with the conventional approach that
is. And if this is the case, then either the person has
to learn how to live with it or alternatively, take the
help of ‘white noises’ to ‘mask’ those horrid internal
sounds. However exercises, if practiced under
appropriate guidance, can alleviate quite a few
stressful episodes to a great extent. Fortunately for
us, Temporomandibular Joint Disorder falls under this
category. Yes, TMJ exercises can provide from the TMJ
pain and the other problems. But before attempting the
exercises, it may be relevant to analyze the anatomical
features of this complex joint so that the expediency of
these exercises could be better
appreciated.

Unlike
other joints in the body that either work as hinge as in
the elbow and the knee or perform as free-moving ball
and socket joint as in the shoulder or the hip, the
Temporomandibular joint performs differently. It serves
as a hinge for the lower jaw or the mandible. And it
also allows the joint to move forward a bit to
facilitate proper bite. TMJ exercises have been designed
in such a way that the muscles connected with this joint
are thoroughly toned up, making it easy for the jaw to
open and close smoothly as also to help making the bite
satisfactory.

Now that
the anatomy part is over, let us get down to business.
Here are the steps for TMJ exercises that will provide
relief to someone who is suffering from the TMJ
disorder.

Step
1

Use the
tongue to reach the roof of the mouth, open the mouth as
much as possible and then breath in slowly for two
counts. After this, you will have to hold your breathe
and then breathe out slowly for two counts. Now bring
the tongue back to normal position, wait for a few
seconds and repeat ten times.

Step
2

Make a
tight fist and then place it right under the chin. Hold
the arm fast and start pressing against the chin while
simultaneously trying to open the jaw. The isometric
energy so developed in the process will relax the
mandible (lower jaw bone) as you perform this exercise.
However, if the jaw clicks at any point, abandon the
exercise and start all over again. The duration of this
exercise is ten seconds after which there will be a
break of ten more seconds and then repetition (10
times).

Step
3

Make a
tight fist with your left hand and press it against the
left side of the jaw just below the joint. Maintain a
steady pressure for ten seconds before releasing it. The
isometric energy in this case will help relax the jaw
muscles, bringing them back to normal condition. The
same procedure may be adapted for the right jaw, using
the right fist. This should also be repeated 10 times to
obtain the desired effect.

Step
4

Use the
index finger of both hands to press against both sides
of the TMJ (medium pressure right below the joint). Now
start opening the mouth slowly till the jaw clicks.
Release the pressure if it clicks and start all over
again. Uniform pressure at either side will permit the
jaw to open and close in right
alignment.

Step
5

This final
phase of this TMJ mode of exercise is a bit tricky and
is not recommended to all those people who are suffering
from chronic TMJ pain in the jaw and there are
associated problems. However, some people believe that
it works well with people who have been diagnosed early,
at least in controlling and reducing the pain that they
suffer from.

The
Temporomandibular Joint has dual performances – it works
as a hinge, allowing the jaw to open and close while at
the same it also permits the lower jaw to go forward to
facilitate proper bite. This particular exercise
invigorates the functional properties of the TMJ,
bringing it back to normal parameters. Nevertheless, it
involves holding the chin with the thumb and forefinger
and then giving it a few shakes every alternate ten
second. The chin may also be pulled out and pushed in,
mimicking the TMJ mode of functioning. The procedure
should be immediately abandoned if any pain is caused
during the exercise.

TMJ
Relief

TMJ
exercises may provide some relief, but this is at best
temporary in nature. After all, TMJ exercises can in no
way eradicate the root causes of the disorder and thus,
as long as they are present, the problems keep coming
back.

Over the
counter medications and conventional treatments are also
not much help. They also fail to reach the real cause of
TMJ and just treat the symptoms. However the good news
is, holistic remedies work very well here because these
remedies treat the body as a whole first identify the
different root causes and then eliminate them. With the
root causes gone, the signs of TMJ naturally go away and
the relief is permanent.